Water isn’t just a refreshing thirst-quencher. It’s essential to almost all bodily functions, from lubricating our joints to pumping blood to our heart. Staying hydrated is a key part of maintaining good health. That’s why the advice to “drink 8 glasses a day” has become a familiar mantra on morning talk shows and in magazines.

What is the meaning of “hydrated”? Being hydrated simply means that your body has enough fluids to function properly. According to the American Heart Association, the amount of water each person needs can vary. A quick way to tell if you’re drinking enough is to check the color of your urine. If it’s pale in color and clear, you are likely well-hydrated. If it’s dark-colored with amber or brown tones, you may be dehydrated.

What is dehydration?

Dehydration is a potentially serious condition that can occur when you don’t consume enough fluids for your body’s needs. This can lead to health complications ranging from mild to life-threatening, such as urinary tract infections (UTIs), heatstroke, heart problems, kidney failure, and blood clot complications. Since dehydration affects the health of your cells, it can also lower your body’s ability to ward off infections and heal from injury or illness.

Why dehydration is more likely to affect older adults

As you get older, it’s even more important to stay hydrated. A study from the University of California, Los Angeles School of Nursing found that up to 40% of elderly people may be chronically underhydrated.

Seniors are more vulnerable to dehydration for a number of reasons:

• Appetite and thirst tend to diminish with age. This means that even when your body is craving fluids, you might not be aware of it—and you may drink less than you need to stay healthy.
• Older adults experience body composition changes over time that leave them with less water in their bodies to start with.
• Seniors are more likely to take medications that increase dehydration risk.

Additionally—according to a recent study—older adults’ bodies don’t regulate temperature as efficiently as those of younger people.¹ This means that during exercise or activity, seniors are more likely to become dehydrated through sweating.

Symptoms of dehydration

Even mild dehydration can cause an array of uncomfortable and debilitating symptoms. Understanding the warning signs can help you take action before the situation becomes severe.

Early dehydration symptoms include:

• Dark-colored urine, urinating less frequently
• Fatigue, or feeling weak
• Irritability
• Dizziness
• Headaches
• Muscle cramps in arms or legs
• Dry mouth
• Confusion, decreased cognitive function

The tiredness and lack of coordination that may result from dehydration can also lead to falls and injury. The best way to prevent dehydration is the simplest: drink more water throughout the day.

How much water do you need to stay hydrated?

As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day.

However, it’s best to talk to your doctor to determine how much water you should be drinking daily. They can review your medical history with you as well as any over-the-counter or prescription medications you’re currently taking. Certain medications cause the body to flush out more water. And some medical conditions, such as cystic fibrosis, also make people more prone to dehydration.

How to stay hydrated every day

There are simple steps you can take to get the water your body craves. Below are some ideas to get you started:

Choose foods with high water content. If you have trouble drinking fluids, try including water-rich foods with every meal. These include cucumbers, watermelon, lettuce, strawberries, tomatoes and celery. Soups, broths and stews are also a good way to boost your fluid intake, especially in the colder weather. If you’re watching your sodium, be sure to opt for low-sodium versions.

Keep water with you, always. Having hydration at your fingertips can make it easier to get the right amount of fluids. Carry a refillable water bottle with you wherever you go, or keep a lightweight water pitcher and cup near your favorite chair at home.

Avoid or reduce your alcohol intake. Alcohol is a diuretic, which means it prompts your body to remove fluids from your bloodstream. Limiting alcoholic beverages can help your body hang on to more of the water it needs to thrive.

Change it up. Pure, clean water is the best way to stay hydrated. But let’s face it—drinking plain water all day can get boring! Try jazzing up your H2O by adding slices of fresh lemon, apple, cucumber or berries. You may also choose to switch up water with other options such as low-sugar sports drinks or protein and nutritional shakes specifically designed for seniors. Coffee and tea can have a slight dehydrating effect, so they should not be counted toward your daily fluid intake.

Build hydration into your routine. Making it a point to drink water at certain times each day can help transform it into a healthy habit. For example, consume a glass of water when you wake up in the morning, after every meal, and before and after exercise or activity.

If you’re looking for additional tips on how to stay hydrated, ask your healthcare provider. Getting enough water each day is an easy yet vitally important way to stay healthy and active as an older adult.

for more: https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health?

If You Are at Risk for Falls, You Need Us!

Physical therapy training includes assessment, exercise prescription, and progression, all with appropriate monitoring. All these skills can be utilized for older adults before injury happens.

Most people think of heart rate or blood pressure when they think of vital signs. It is common to use numbers to quantify health and risk of disease. The American Heart Association encourages people to “know their numbers” referring to blood pressure, blood cholesterol, blood glucose, and weight. However, research is now showing the importance of moving properly for health. Let’s take a look at some of the numbers you can use to quantify your movement health:

Walking Speed

Walking speed has been called the “sixth vital sign” in medical literature recently. It is easy to measure and takes into account strength, balance, coordination, confidence, cardiovascular fitness, tolerance to activity, and a whole host of other factors. It has also been shown to be predictive of future hospitalizations, functional decline, and overall mortality. Normal walking speed is considered to be 1.2 to 1.4 meters per second.

Push-Ups

Push-ups are popular to build strength, but a recent study found that they can show us a lot about your heart too. Researchers found that men who could do 40 or more consecutive push-ups were at a 96% lower risk for cardiovascular disease than were men who could do less than 10. The push-up test was also more useful in predicting future cardiovascular disease than aerobic capacity measured on a treadmill.

Grip Strength

Hand grip strength has been shown to be strongly correlated with health. The stronger your hand grip is, the less likely you are to suffer from cardiovascular disease, respiratory disease, COPD, and all types of cancer. In the study, muscle weakness was defined as grip strength <26 kg for men and <16 kg for women. Grip strength below these numbers was highly correlated with an increase in disease.

Standing From the Floor

If you can’t easily get down on the floor and back up your health might be in trouble, according to a study that looked at more than 2,000 people. The study asked people to go from standing to sitting on the floor and back up with as little support as needed. They found that if you need to use more than one hand to get up and down from the floor that you were 2 to 5 times more likely to die in the next 7 years than someone who can do it with just one hand, or even better, no hands at all.

Moving well is obviously important to overall health and longer life. These tests can give a snapshot of how you’re doing. If you’re having trouble with any of them, considering seeing a movement specialist – our physical therapists!

Healthy bones can help you stay strong and active throughout your life. If good bone health is achieved during childhood and maintained, it can help to avoid bone loss and fracture later in life. For healthy bones, it is important to maintain a physically active lifestyle and eat a balanced diet with plenty of calcium, vitamin D, and perhaps other supplements as needed. Physical therapists can design a unique program for you to help keep your bones healthy.

Osteoporosis is a common bone disease that affects both men and women (mostly women), usually as they age. It is associated with low bone mass and thinning of the bone structure, making bones fragile and more likely to break.

Some people are more at risk for osteoporosis than others. Not all risk factors can be changed, but healthy habits and a proper exercise routine designed by your physical therapist can keep bones healthy and reduce risk. Risk factors* include:

• Age: More common in older individuals
• Sex: More common in women
• Family History: Heredity
• Race and Ethnicity: Affects all races. In the US, increased risk for Caucasian, Asian, or Latino
• Weight: Low body weight (small and thin)
• Diet, especially one low in calcium and vitamin D
• History of broken bones
• Menopause
• Inactive lifestyle
• Smoking
• Alcohol abuse
• Certain medications, diseases, and other medical conditions

Physical therapists can help prevent osteoporosis and treat its effects by designing individualized exercise programs to benefit bone health, improve posture, and enhance core stability and balance. Most of these exercises are simple and can be done at home with no special equipment.

Fight Fracture with Fitness

Inactivity is a major risk factor for osteoporosis. The right exercises and good habits can keep bones strong and prevent or reverse the effects of osteoporosis. Weight-bearing exercise, such as walking, is an important way to build and maintain healthy bones. Muscle-strengthening exercises have been found to stimulate bone growth and can help prevent and treat osteoporosis. These types of exercises are best if started early in life and done regularly. However, it is important to remember that you can begin exercising at any age and still reap great benefits.

Avoid exercises and daily activities which round the spine, such as sit-ups, crunches, bending down to tie your shoes, exercise machines that involve forward bending of the trunk, and movements and sports that round and twist the spine.

If you have osteoporosis, are at high risk for a fall or fracture, or have a medical condition, affecting your ability to exercise, do not begin an exercise program without first consulting your physician and a physical therapist.

source: choosept.com

Do you have stiff, achy, painful joints? You’re not alone.

An estimated 54 million adults are living with this chronic condition. It is called arthritis.

Arthritis steals movement. It sometimes keeps you from doing the things you love. But with a bit of effort, you can restore some movement and regain your ability to enjoy activities.

Regular exercise (physical activity) is one of the best ways to improve pain, stiffness, and range of motion, the common arthritis symptoms. It also can benefit your physical, mental, and social health. It even can prevent or improve many chronic conditions, such as heart disease, diabetes, obesity, depression, and some cancers.

Many people with arthritis think exercise will be painful — probably because they’ve tried, and it was. But we know through research that people with arthritis can exercise without worsening their pain. Plus, regular physical activity can decrease arthritis pain and improve walking activities. The trick is doing the right exercises, in the right way, at the right time.

It isn’t easy. Arthritis is a complicated condition. Once arthritis moves into a joint, the muscles surrounding the joint become weakened. This leads to a ripple effect of joint pain and muscle weakness.

If you’ve tried to exercise and stopped because of pain, consider seeing a physical therapist. They can work with you to develop a safe and effective strengthening and conditioning program to help reduce your pain, not add to it. In the process, you also can improve your mobility and function. The bottom line:  exercise shouldn’t hurt if you have arthritis.

People with arthritis need to increase their exercise routines more gradually than those without it. A physical therapist will partner with you to develop a program for your specific ability and goals. Walking, cycling and swimming are great forms of cardiovascular exercise. Strength training and stretching are equally important. A physical therapist can teach you how to exercise with the correct form and posture. They also will help you exercise for the right amount of time and intensity.

If you have questions about how physical activity can help address your arthritis symptoms, our physical therapist can help. Call us today!

Pool (aquatic) exercise provides many benefits, including an ideal environment to exercise throughout the year. The buoyancy of the water supports a portion of your body weight making it easier to move in the water and improve your flexibility. The water also provides resistance to movements, which helps to strengthen muscles.

Pool exercises can also improve agility, balance, and cardiovascular fitness. Many types of conditions greatly benefit from pool exercise, including arthritis, fibromyalgia, back pain, joint replacements, neurological, and balance conditions. The pool environment also reduces the risk of falls when compared to exercise on land.

Preparing for the Pool

Before starting any pool exercise program, always check with your physical therapist or physician to make sure pool exercises are right for you. Physical therapists are movement experts who improve quality of life through hands on care, patient education, and prescribed movement.

Here are some tips to get you started:

• Water shoes will help to provide traction on the pool floor.
• Water level can be waist or chest high.
• Use a Styrofoam noodle or floatation belt/vest to keep you afloat in deeper water.
• Slower movements in the water will provide less resistance than faster movements.
• You can use webbed water gloves, Styrofoam weights, inflated balls, or kickboards for increased resistance.
• Never push your body through pain during any exercise.
• Although you will not notice that you sweat with pool exercises, it is still important to drink plenty of water.

10 Excellent Exercises for the Pool

1. Water walking or jogging: Start with forward and backward walking in chest or waist-high water. Walk about 10-20 steps forward, and then walk backward. Increase speed to make it more difficult. Also, increase intensity by jogging gently in place. Alternate jogging for 30 seconds with walking in place for 30 seconds. Continue for 5 minutes.

2. Forward and side lunges: Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try 3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place.

3. One leg balance: Stand on 1 leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds and switch legs. Try 1-2 sets of 5 on each leg.

4. Sidestepping Face the pool wall. Take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction.

5. Hip kickers at pool wall: Stand with the pool wall to one side of your body for support. Move 1 leg in a forward direction with the knee straight, like you are kicking. Return to start. Then move the same leg to the side, and return to the start position. Lastly, move that same leg behind you. Repeat 3 sets of 10 and switch the kicking leg.

6. Pool planks: Hold the noodle in front of you. Lean forward into a plank position. The noodle will be submerged under the water, and your elbows should be straight downward toward the pool floor. Your feet should still be on the pool floor. Hold as long as comfortable, 15-60 seconds depending on your core strength. Repeat 3-5 times.

7. Deep water bicycle: In deeper water, loop 1-2 noodles around the back of your body and rest your arms on top of the noodle for support in the water. Move your legs as if you are riding a bicycle. Continue for 3-5 minutes.

8. Arm raises: Using arm paddles or webbed gloves for added resistance, hold arms at your sides. Bend your elbows to 90 degrees. Raise and lower elbows and arms toward the water surface, while the elbows remain bent to 90 degrees. Repeat for 3 sets of 10.

9. Push-ups: While standing in the pool by the poolside, place arms shoulder-width apart on pool edge. Press weight through your hands and raise your body up and halfway out of the water, keeping elbows slightly bent. Hold 3 seconds and slowly lower back into pool. (Easier variation: Wall push up on side of pool: place hands on edge of pool shoulder-width apart, bend elbows, and lean chest toward the pool wall.)

10. Standing knee lift: Stand against the pool wall with both feet on the floor. Lift 1 knee up like you are marching in place. While the knee is lifted even with your hip, straighten your knee. Continue to bend and straighten your knee 10 times, and then repeat on the other leg. Complete 3 sets of 10 on each leg. For more of a challenge, try this exercise without standing against the pool wall.

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source: https://www.choosept.com

Aging past 50 years brings with it wisdom and perspective, but it can also mean a slow decline of physical abilities.

As we age, strength, balance, and coordination can deteriorate if they are not being challenged and practiced each day. Loss of these abilities can make it difficult or painful to perform your everyday activities.

According to the U.S. Department of Health and Human Services, regular physical activity can benefit your physical, mental, and social health, and prevent or improve many chronic conditions, such as heart disease, diabetes, obesity, depression, and some cancers. For substantial health benefits, adults (ages 18 through 64 years, with and without chronic health conditions and disabilities, who are able) should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, and strengthening exercises two days per week.

If you are over age 50, incorporating the following exercises into your daily physical activity routine can help you with strength, agility, and balance.

1. Sidewalking

Walking sideways “wakes up” the hip muscles on the sides of the pelvis, which are essential to support the knees, ankles, and spine. They also assist in keeping your balance when walking.

What to do: Several times per day, step 10 times to the right, followed by stepping 10 times to the left. Keep hands on a kitchen counter or long table while sidestepping, if support is needed. To make it more challenging, tie an exercise band around your thighs, just above the knees, to create resistance.

2. Shoulder blade squeezes

Middle-aged and older people often have forward-curved posture, usually as a result of simply not practicing proper upright posture. This posture can reduce how deeply we can inhale, and cause neck and back pain.

What to do: Several times per day, squeeze shoulder blades together and downward. Hold for 3 seconds. Repeat 10 times. This exercise can help you stand up straighter and even breathe more deeply.

3. Abdominal drawing-in

Our abdominal muscles support the spine. With age, these muscles can become weaker unless they are being actively exercised. Weak abdominals can predispose people to back pain.

What to do: Several times per day, pull your belly button inward toward your spine. Hold for 5 seconds, without holding your breath. Repeat 10 times. As you get used to doing this, try doing it when you are walking, exercising, and during all other activities. It can protect your back from injury and pain.

4. Balancing

Good balance comes naturally to us when we are young, but over time we can become less skilled with balance. Good balance helps prevent falls and related injuries.

What to do: Several times per day, stand on both feet with your hands on a kitchen counter or a sturdy table. Slowly lift one foot, and try to balance on the other foot for 10-15 seconds. Then do the same thing on the other foot. Repeat 5 times on each foot.  If this is easy, try closing your eyes while standing on both feet. If that is easy, close your eyes while standing on one foot. Be sure to have someone standing close by to help you avoid falling.

5. Stand up and sit down

The strength and endurance of the hip and thigh muscles determine how well middle-aged and older adults can get around their homes and the community. If these muscles lose strength, standing and walking can become difficult.

What to do: Several times per day, sit in a sturdy chair with no armrests. Stand up and sit back down, rising and lowering in a controlled motion. Do this slowly 5 times. Then do it more quickly 5 times. You can use your hands to help you, if you need to, at first. Try to work toward not needing to use your hands. Over time, this exercise can help your leg muscles feel stronger.

6. Pelvic floor training

Pelvic floor muscles (the muscles that we sit on, at the very bottom of the torso) play an important role in incontinence (urine and bowel movement control), spine support, and sexual response. The pelvic floor muscles can lose strength with age, illness, weight gain, and sedentary lifestyle in both men and women, and with pregnancy in women.

What to do: Several times per day, squeeze the muscles in your pelvic floor area as if attempting to stop the flow of urine or hold back gas. Hold for 3-5 seconds. Repeat up to 10 times. Do not tighten leg, hip, or abdominal muscles or hold your breath when you do this exercise.

7. Front and back stepping

Coordination and agility are important to athletes, but they are also essential for middle-aged and older adults. Loss of coordination and agility can occur with aging or inactivity and can lead to an increased risk of falls and related injuries.

What to do: One time or more per day, with your hands on the kitchen counter or a sturdy long table, cross the right leg in front of the left leg and step on the right foot. Carefully lift the left foot and step out to the left, then cross your right leg behind the left leg, and step on the right foot. Again, carefully lift the left foot and step out to the left. Repeat 2 more times. Then, carefully change directions, and do it to the right side. Start by crossing the left leg in front of the right leg. This exercise is a little more complex, so be sure to have someone standing close by to help you avoid falling.

If you are experiencing issues with your strength, balance, and coordination, speak with a physical therapist. Physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed exercise.

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source: choosept.com/resources/detail/7-exercises-you-should-try-if-you-are-over-50